WHAT DO YOU KNOW ABOUT EXERCISE RECOVERY? by Amy Sauvola

What do you do after an exhausting workout?

Eat?

Sleep?

Both of those answers are great but before you leave the gym ask yourself these questions…

1)      Did I cool down and stretch?

2)      How fast can I get food or nourishment into my body?

3)      Water – did I get enough?

First things first – Hydration is priority especially in the summer. Good rule of thumb, drink 8 ounces of water before and after your workout plus 32 ounces during your workout. That means 48 ounces!!! If your workout lasts longer than an hour that means you need to drink more water.

Secondly, be kind to your body – Warm up for at least five minutes. A brisk walk on the treadmill will make your muscles more limber. When the bulk of your workout is complete be sure to cool down. You’ll need only five more minutes on the treadmill walking at a moderate pace with a reduction in speed in the last two minutes. Your body will never forgive you if you don’t stretch. This is the last piece of a good workout. Stretch each body part; legs, arms, chest, and back.

Last but not least – Nutrition! So important!! You need to nourish your body within 30 minutes of your workout. After your workout your muscles are like sponges. They need fuel NOW.  The perfect answer is to buy a shake before you leave the gym. Shakes are available at the front counter and there are so many awesome flavors to choose from. You can also get several variations of the shakes. There are; burners, gainers, and straight up protein.

If you follow these simple tips you will encounter less delayed onset muscle soreness (DOMS) and you will see better overall results.

Have a great workout!

SECRETS BEHIND FOOD LABEL CLAIMS By: Dan Bassila

When it comes to making food choices there are literally thousands of options to pick from.  Whether the product is eaten, drank, organic, or processed, it can seem difficult to choose the right path.  On top of that, food manufacturers stake claims on front of their specific products to help make the decision for you.  But are these claims actually true?  If not, how is the average Jane or Joe supposed to decipher between truth and deception?  Claims like “no trans fat,” “whole grain,” and “good source of fiber” are just a few that have us questioning our judgment.  Do these food companies really think we are that stupid?  Unfortunately they do and sadder yet for the most part, we are.  The FDA (Food and Drug Administration) is constantly stepping up for us against such claims.   As a result, food manufacturers are saying their First Amendment right is being hindered.  In the meantime we are left to educate ourselves and make the right choices.  Here are some of the most common misleading statements on food labels today:

No Trans Fat.  In order for a food to be considered trans fat free it must contain less than 0.5 grams per serving.  So if you are unknowingly consuming such a product, most likely you are going to eat more than one serving, which results in multiples of trans fat being consumed.  And since there is no safe amount of this type of fat for people to consume, it is extremely hazardous to your health to even tip toe around it.  What’s even worse is that the more saturated fat that is in a product, the more trans fat it may have as well.  So in order to know if you are eating trans fat for sure, turn over the product and read the label.  If it contains the words “hydrogenated” or “partially hydrogenated,” the food contains trans fat and is worth avoiding.

Whole Grain.  Breads, cereals, and snacks, amongst other items have been labeled as being whole grain.  But in all actuality, a product only needs to contain 51% whole grain to be able to make this claim.  That’s barely over half!  When you are reading the ingredient label, stay away from the words “enriched,” “bleached,” and “refined.”  The more processed or refined a product is, the more sugars and other unhealthy substances it contains.  Instead look for the word “whole” next to every type of flour in the ingredient list.

Good Source of Fiber.  A lot of food manufacturers are now stating that their product contains a sufficient amount of fiber.  Fiber is good for us in the sense that it helps to lower blood sugar levels as well as it helps remove cholesterol.  The majority of the foods that claim the “good source of fiber” usually are adding something called isolated fibers.  These are usually man made with purified powders of polydextrose and other substances that do not lower cholesterol or lower blood sugar.  Instead opt for real fiber choices like wheat bran, nuts, vegetables, oats, beans, and barley.

Made with Real Fruit.  There is no actual law or guideline that is required to determine how much actual fruit is in a specific product, as long as there is some.  Unfortunately this may literally be just a couple of grapes or a slice of an apple.  When reading the ingredient list, make sure it does not contain the words “high fructose corn syrup” or “sugar” (especially first on the list).  Instead opt for real fruits in whole form such as apples, oranges, bananas, etc.

            So just to be safe, every time you are going to make a choice about a food, ask yourself one simple question: Does this food manufacturer have my best interests at heart?  Most of the time they do not. So it is up to you to research a little bit, to read the fine print, and know exactly what you are putting into your precious body.   

True or False: I will lose all of the progress I made lifting on the floor and doing cardio on the treadmill if I start taking group classes. By Amy Sauvola

False!

Three years ago I would never dream of trading my gym floor work out for whatever class was going on in the group class rooms. A guy named Richard approached me and asked if I was interested in any classes and would I like to take one. I thought to myself, “I am going to hate this but I will try it”. I tried the class. It was fun but I still wasn’t convinced it was right for me. I continued to work out by myself doing the same type of work out every day. I challenged myself and was doing a pretty good job staying motivated and keeping fit. Time passed and Richard approached me again and asked if I would ever be interested in teaching a class. I explained to him that I taught some classes in college and it has something to do with my degree so I would look into it. This conversation led me to become certified in Step Aerobics and as time passed three more certifications found their way into my repertoire.

Back to the topic mentioned above!

Today I had some free time and decided to work out with a friend. Since I teach eight plus classes per week I don’t have much time to work out in a non-class setting like I used to. I was nervous that my strength and conditioning in free-weights and running had been lost.

Wow! I was elated to discover that not only could I lift as much as before but I could also run long distances faster than before. Is there a chance that it was a”skill versus will” type mind-game? Sure, my determination to succeed in this workout probably got me passed a few barriers. Whatever the case may be it is exciting to know that I haven’t lost my gains in what used to be a daily ritual for me.

As an advocate for group exercise, of course I want everyone to take group classes. Do I want all of you to instruct? Of course not! I want to keep my job (attempt at humor so please laugh). On a serious note, there are many benefits to group exercise. Group exercise gives you a chance to work out and have fun. In addition it becomes a chance to build relationships. The relationships you build become motivation to not only push you they also provide healthy competition among you and your peers.

Gym Bumz has a variety of classes taught by certified instructors. Go to our website (www.gymbumz.com) or stop at the front counter to check out the class schedule.

 If you haven’t taken a group class before I invite you to try one. If you have tried classes before come on back until you find the one that suits you.

Hope to see you soon!

ETIQUETTE? NEVER HEARD OF THE GUY - By: Dan Bassila

Today I would like to discuss with you the topic of etiquette.  There are many varying definitions of the word depending on where you look for it, but after some searching I seemed to find one that is straight to the point and easily understood.  According to the Merriam-Webster Dictionary, etiquette is defined as personal conduct or behavior as evaluated by an accepted standard of appropriateness for a social or professional setting.  What this means to me is to act considerately given the specific situation.  This applies to any situation, at any time, in any occupation or social setting.  So with that being said, let us take a look at etiquette as it applies to the fitness center or gym setting.  Even though there may not be written rules for public display at your specific exercise facility, there are unwritten ones.  Let’s take a look.

#1: No matter who you are, or how long you may have been a member at a given club, it is required that you check in upon arrival.  This is advantageous to the club owners for a couple of reasons.  It initially highlights any situation the member may have (overdue payments, invalid address, wrong name, etc.) and it is a way to track attendance at any given timeframe throughout the day.  This only helps the member in the long run in terms of tracking peak hours to make sure there is enough staff available as well as possibly adding additional classes or trainers for these times.

#2: Wipe your equipment down when you are done with it.  Every gym or fitness center is required to carry some form of sanitary solution(s) for members to use, whether it is in the form of a spray bottle and towel or actual dispensers with wipes.  Either way, it is there for you to use it!  Most gyms also carry towels for you to borrow or even purchase.  If you are someone who sweats considerably during exercise, that is just fine but please wipe up your puddle of sweat before the next person comes along.  How would you like to lie on a bench that is completely saturated with someone else’s sweat?  It’s just flat out gross!  Without going into specifics, there can be more than just odor and moisture contained in the sweat that comes out of people’s bodies.  I’ll just leave it at that.

#3: Take care of your equipment and other items when you are done with it/them.  There is nothing worse in my opinion than lazy people.  If you fall into this category, then what are you even doing at the gym?  Every gym or fitness center I have ever been to has strict guidelines about this.  Consequences can include suspensions of memberships or even terminations.  It is common courtesy anywhere to take care of something when you are done with it.  There is nothing like walking into any empty dumbbell area and seeing barbells loaded with five plates on each side, ten pairs of dumbbells scattered on the floor, and empty water or Gatorade bottles thrown in the corner.  I would love to see how disgusting these people’s homes are.  Speaking more specifically about Gym Bumz Fitness, there is a nice gentleman some of you may or may not know by the name of Richard Montalvo.  Richard is one of the cleaning staff workers who help to keep our gym as clean as it can be.  He arrives as early as 6:00 or 7:00 am some days.  When Richard walks in every morning, I see him spend about 45 min to one hour EVERYDAY picking up weights, dumbbells, trash on the ground, amongst other things.  Putting weights away is not even his job but he does it anyway because he cares about the gym.  It is YOUR gym!  Take care of it like it belongs to you!

#4: If you are using multiple machines or equipment at one time, allow other members to use some of them in between your sets (especially during peak hours).  It is regular practice and perfectly acceptable to superset or dropset different exercises with each other, but please allow others to work in between your rest or down time.  I understand this may be a hindrance sometimes, however if a gym or fitness center is crowded it is vital to the flow and success of the establishment.

#5: Considering where you exercise, there may be a mixed bag of people working out in the same quarters.  Please be considerate of that and watch your language and/or gestures when it applies.  If you are a big guy lifting a mountain of weight and there happens to be an older lady exercising next to you, put the filter on your brain and mouth.  My guess is she doesn’t want to hear you swear or talk about the girl you encountered at the bar last night with your buddy.  Just think if that was your grandmother.  Would you want someone talking around her like that?  I’m guessing probably not.

Last but not least #6: No matter what or where the exercise facility is, there are always at least a couple men known simply as “That Guy.”  These are the guys lifting excessively loud so everyone pays attention to them, lifting directly in front of the dumbbell rack so no one else can get to the weights, flexing every five seconds in the mirror, and simply walking around like they are the only ones in the gym.  Now there is no actual rule against being “That Guy,” but I just wanted to speak on it.  Also, they are very entertaining to watch when you are doing cardio and there is nothing on the television.  If you disagree with me about the existence of this phenomenon, well then I’ve got news for you.  You are him.

THE LOWDOWN ON KETTLEBELLS By: Dan Bassila

 

I recently made a trip to Chicago to obtain a Level 1 certification in kettlebell training from Jason C. Brown and his company Kettlebell Athletics.  Having handled a kettlbell only a couple of times in the past, I really had no idea what I was getting into.  There were many different movements and poses that were not in my everyday repertoire.  I found that no matter how good of shape you may think you are in, this type of training will quickly put your ego in check.  But the experience was well worth it and completely enlightening!

Now if you haven’t seen or heard about kettlebells yet, let’s take a brief look at what they are all about.  Kettlebell training is said to have originated sometime in the early 1700s in Russia and broke into the U.S. in the early 1900s, fell out of favor, but has resurged within the past ten years or so.  A kettlebell is a solid weight (sort of a bowling ball or cannonball shape) usually made from cast iron, with a handle attached to the top of it.  As you will find with traditional weights, kettlebells come in a variety of sizes from just a few kilograms to well over thirty.  You can use kettlebells to perform traditional weight training movements, but the challenge is using them for their specific exercises (front swings, high pulls, Turkish get-ups, arm bars, windmills, halos, to name a few) which are well over 100 and counting.

The difference between traditional weights and kettlebells lies in the way the actual weight is distributed.  With dumbbells or barbells the weight is evenly distributed and centered.  With kettlebells the weight is loaded in the lower portion with the handle acting almost like a pivot in which the weight can be rotated.  This type of training will instantly fire upon your fast-twitch muscle fibers to help balance and maintain the load.  As time progresses, the body will begin to permit these new changes to occur, resulting in increased strength and stronger connective tissue, increased flexibility and endurance, as well as increased joint mobility.  Sounds pretty good, huh?

Of course, if you actually see someone demonstrating a kettlebell workout, it may appear to look dangerous.  As with any training regimen, there is always a risk for injury; especially if equipment is used improperly or carelessly.  However, as Jason pointed out, people who are active runners injure themselves over 65% of the time from running; people who play sports injure themselves from their respective sport over 40% of the time; and (get ready for my sarcasm) a WHOPPING 8% of people who train properly with kettlebells obtain an injury from them!

So next time you are in the gym and you see those funny looking cannonballs with handles, walk over to them and check them out.  Also, try not to be too concerned about what you look like using them or if people are looking at you funny.  Another interesting tidbit Jason pointed out is that it takes around 5,000 repetitions to learn a move and another 5,000 repetitions to correct that move.  So all you have is time on your side.

WHY AM I GAINING WEIGHT? By: Dan Bassila

For centuries people have fought with the struggles of weight, whether it has been directly or having a friend or sibling dealing with the issue.  Now I know there are a thousand different “quick-fix” solutions, super pills, or diets that claim to be a real cure.  But has anyone actually tried one of these and kept the weight off for more than six months?  I’m guessing probably not.  One thing we have to understand is that it took a while for us to get out of shape (I’m talking at a minimum of months to potentially years), so it most likely will take some time for that weight to come off too.  If weight comes off too quickly, there will not be enough time for our bodies to properly adjust to the new way our body is functioning.  What is the result of this?  Our bodies will put the weight back on, and probably even more! 

There are many reasons individuals gain excess weight on their bodies, with many depending on specific conditions and/or genetics.  On the other hand, a lot of it has to do with what we put into our bodies in conjunction with a sedentary lifestyle.  So with that said, here are some of the most common reasons and possible remedies:

#6 Medications – Medications can decrease a person’s metabolism resulting in an increase in weight.  There are currently around 50 medications that are on the list of weight gaining meds.  Steroids like prednisone and antidepressants Zoloft and Paxil are jus a few.  Check with your doctor to see if the medication you are on may put weight on and if there is a different prescription available that may have less of this side affect.

#5 Diseases or conditions – People with thyroid disease, diabetes, essential fatty acid deficiencies, kidney or liver diseases, and Cushing’s syndrome find it hard to lose and keep weight off due to the impact of his or her condition.  Proper medications and/or diets determined by your physician may be able to help.

#4 Genetics – Even though some people may use this as a reason more times than not, there is actually some truth to it.  Genes regulate how the body obtains, stores, and uses energy from food.  Since everybody has different genetic make ups, their specific genes can attribute.  It can be helpful to check your family’s records on some possible trends in your family history that may result in being overweight.  If there are trends spotted, it is time to make a change.  

#3 Stress – When people experience high levels of stress, a hormone called cortisol is released into the bloodstream and helps to release sugar.  But if all of the sugar is not used as energy, the body deposits it as fat.  There are a number of ways to manage stress.  They include but are not limited to breathing techniques, meditation, quitting smoking or drinking alcohol, going for a walk, read, listen to music, or just simply smile (you may be surprised how easily this one works).

#2 Sedentary living – The vast majority of the population is for lack of a better word (and I’m not trying to hurt anyone’s feelings here), lazy.  People are so technologically driven now with 3D high definition televisions, video games, computers, cell phones, and on and on.  Unfortunately this is more prevalent these days with younger and younger children.  We, as individuals or groups, need to incorporate ways to move and keep our “furnace” burning on a daily basis. There are literally thousands of ways to stay active.  Go for a walk, take the stairs instead of an elevator, park further away from the mall or store entrance, ride a bike, play with your dog, play a sport, join a fitness center, go swimming, maintain a garden.  The main idea is to just get up and move around for at least one hour a day.  Your body will thank you in the long run in ways you can’t possibly imagine! 

#1 Overeating – Not surprisingly, this is the main culprit of the issue.  Now without going into specifics or throwing a multitude of numbers and percentages at you, let’s just all agree that a lot of us are most likely eating way too much on a daily basis.  Agreed?  Ok, so let’s look at some reasons why: boredom, comfort, deprivation, and depression. 

When people are bored, they may find themselves eating for the sake of having nothing else to do.  Find a hobby or something else that interests you in which to invest your time, resulting in that voided feeling disappearing. 

When it comes to the comfort aspect, people tend to eat when they lack that feeling of self-satisfaction, whether it is from work or from a significant other.  Combat this by taking some time out for yourself.  You can get a manicure or pedicure at the salon, get a massage, meditate, or go for a walk in the park.  Just find something that makes you feel special and plan on spoiling yourself every once in a while. 

Moving on, even though the amount of food we are consuming at one time may not be abundant, it may still leave us with a sense of feeling deprived.  This results from the actual food you are consuming.  They may not contain enough of the essential nutrients your body craves, whether it is carbs, proteins, or healthy fats.  The solution is to make sure every time you make a food choice, make sure there are sufficient amounts of nutrients.  All you have to do is simply look at the food label to determine if it is a good food choice or not.

Depression is a terrible condition that affects millions of people in the U.S.  As a result of this people turn to food as a coping mechanism.  Due to some foods being higher in sugar, they temporarily lift the mood of the individual.  As this feeling dissipates, the cycle may begin all over again resulting in eventual weight gain.  In order to begin the road to recovery, it is vital that the first step involves seeking professional treatment.  Once this has happened, your caregiver will be able to specifically diagnose what may ail you and specific guidelines tailored to you in order to get better.  Some ways to help yourself may include exercising regularly, challenging negative thoughts, eat healthy whole foods instead of refined ones loaded with sugar, and making time for yourself to just relax from the stressors of the world.

WATER: THE 4TH MACRONUTRIENT By; Dan Bassila

If you are even somewhat familiar with nutritional guidelines, then you have probably heard the term “macronutrient.”  To define, a macronutrient is a nutrient that the body needs large amounts of on a daily basis to function properly (hence the prefix “macro,” meaning large.)  They are located on every single food label in the United States, as required by law. There are three such nutrients.  They are protein, carbohydrate, and fat/oil.  Now in my opinion, I like to consider one more substance in this category: WATER!  In addition to the macronutrients mentioned previously, water is extremely beneficial to the development of a healthy body.  Water is the most abundant substance in the human body, making up more than two thirds of a person’s total body weight!  That is why we need lots and lots and lots and lots (you get my drift.)  Among the many benefits of water, it aids in removing toxins from the body via the bowels, urination, and perspiration. It aids with the processing of toxins by the liver.  Water also alleviates fluid retention and helps maintain blood volume and body temperature.  In terms of fitness, water fills up the body without adding calories, improves a person’s ability to exercise and burn calories (drinking cold water will actually burn up to an additional 50 calories a day), and allows protein synthesis to ensue.  It also jumpstarts your metabolism when you initially wake up in the morning.  If the body is dehydrated, the reverse will occur.  It is shocking to know that when your brain realizes it is thirsty, a person has been dehydrated for probably hours!  So it is important to drink water before the body gets to this state.  On average, an individual should consume approximately 96 ounces of water a day (12-8oz. glasses.)  And if you are looking to shed a few pounds, individuals should drink an additional 8 ounces of water for every 25 pounds he or she carries above their ideal weight.  So if you haven’t been drinking enough water or any at all for that matter, what are you waiting for?!  Get up right now and give your body the nourishment it needs and deserves!  It will thank you in the long run.  If water really isn’t your thing, give these tips a try:

-       Put a piece of lemon in your water.  Not only does this add some flavor, but it makes the water more alkaline balancing your pH levels and allowing your body to process and use it more efficiently.

-       Try drinking water through a straw.  Studies have shown that beverages are consumed more quickly when using a straw.

-       Carry a water bottle with you throughout the day so it is there when you need it.

-       Set an alarm or reminder.  This will make sure that you are getting your daily recommendations spread out through the day, instead of overloading at any one particular time.